Inflammation is complicated, and the triggers for it differ for every person. Research on inflammation is ever-evolving and complex — diet is just one of many triggers that could cause it. Sleep, for instance, can play a role, as can stress, physical activity or other aspects of your health. Certain foods and dietary patterns have also been linked to inflammation.

What is inflammation?

Inflammation is an essential part of your immune system response, which occurs in response to trauma or a perceived threat. There are two types of inflammation: acute and chronic. Acute inflammation is not harmful. It occurs in response to an injury, such as a cut or bruise, allowing your body to heal and repair. Chronic inflammation, on the other hand, can be harmful. It occurs when the immune system is flared up too often. Immune activity can become the new norm. This is believed to increase risk of disease over time. Diseases linked to inflammation include (but are not limited to) diabetes, heart disease, depression, autoimmune disorders and inflammatory bowel disease.

Inflammatory foods

Research has linked excess consumption of certain foods to worsened inflammation. Were you to eat these foods on occasion, chronic inflammation probably wouldn’t happen as a result of your diet. Were you to eat these foods frequently or in excess, the chances of inflammation are much higher. It’s hard to say that eating one specific food “causes” inflammation, cancer, diabetes or another other health condition. Rather, research focuses on broader dietary patterns and long-term outcomes. But it’s still good to know which foods cause inflammation so you can be aware of your eating patterns and stay informed. Here are some foods linked to chronic inflammation.

Sugar

There are different types and sources of sugar, but the most common sugar present in the American diet is sucrose. Sucrose has been linked to inflammation in multiple studies, as it seems to impair anti-inflammatory processes in the body. Sugars are present not only in more concentrated sources such as soda and baked goods, but also in other products you eat daily. While eating some sugar isn’t going to kill you, eating too much sugar is going to cause some not-so-great symptoms, as well as negative health effects over time.

High-fructose corn syrup

Glucose and fructose are two types of simple sugars. While sucrose is made of around 50 percent glucose and 50 percent fructose, high-fructose corn syrup has more fructose than glucose. This type of sugar is a common ingredient in many processed foods. Studies have shown that while high-fructose corn syrup is not any worse that sucrose in terms of inflammation, it still causes a similar amount.

Margarine

Margarine is a type of fat that is solid at room temperature and used as a replacement for butter. Margarine often contains trans fats, which have been shown to cause inflammation and increase risk of disease. Any product with hydrogenated or partially hydrogenated oil will contain trans fats. Since trans fats have been phased out of most foods, there are types of margarine available that do not have trans fats.

Shortening

Shortening, like margarine, is a fat that is solid at room temperature. Also like margarine, it was traditionally made with hydrogenated oils linked to inflammation. Some brands have reduced the amount of trans fats used in production to a level that permits the label “zero trans fats.” But this label is permitted so long as the amount of trans fats is below 0.5 grams. The shortening you buy with this label may still have trace amounts of trans fats. A better way to ensure you’re steering clear of these harmful compounds? Read the ingredients list. If trans fats are present, the hydrogenated or partially hydrogenated oil will be listed on the label.

Microwave popcorn

In general, popcorn is actually quite a healthy snack. But, though you might think they’re all the same, there’s a ton of variety in the types of buttered popcorn you see at the supermarket. While most do not, some kinds still contain partially hydrogenated oils — and, as a result, trans fats.

Fried foods

Fried foods, particularly those from fast food joints, may contain trans fats. It was once common practice to use trans fats in frying oil intentionally, because those oils last longer in the fryer. But the vegetable oils most chains now use contain small amounts of trans fat, and the more the oil is reused, the more trans fats will be present. Hidden trans fats are just one of the many things fast food companies don’t want you to know about.

Store-bought baked goods

Mass-produced baked goods such as mini pies, doughnuts and cakes are two-fold offenders when it comes to inflammation. The excess sugars could be inflammatory, and those snack cakes might also include trans fats. Not all of these products contain trans fats, and the number of products that do has declined rapidly in recent years. However, some products made with them still exist.

Vegetable and seed oils

Vegetable and seed oils contain larger amounts of omega-6 fatty acids. These fats are important for your health, but some people eat too many of them. An excess of omega-6 fatty acids is thought to increase inflammation, and some studies support this. However, some other studies show that there is insufficient evidence to support the idea that omega-6 fatty acids have an effect on inflammatory markers. Most experts agree that more research is needed before any official recommendations can be made.

Refined carbohydrates

Not all carbohydrate sources affect the body in the same way. Carbs in general can be really good for you — they’re the body’s preferred source of energy, and many carb-heavy foods such as wheat bread, brown rice, potatoes and fruit contain important nutrients and benefits. Cutting out carbohydrates can have all kinds of strange effects on your body. Refined carbohydrates are a category of foods that have had most of the fiber removed. Fiber is beneficial for your gut bacteria and aids in digestion. Studies show that eating refined carbohydrates in excess can cause inflammation in the body. It’s thought that the lack of fiber can contribute to the growth of “bad” bacteria in the gut that fuel inflammation.

Alcohol

There are a number of reasons drinking too much alcohol is bad for you, and this is one of them. In addition to alcohol’s link to cancer and other diseases, studies have shown that alcohol significantly increases inflammatory markers. The more alcohol you drink, the worse the inflammatory response becomes.

Grilled meat

When meats are cooked at high temperatures, they produce compounds called advanced glycation end products (AGEs). At low levels, your body can eliminate these compounds from your system efficiently enough to prevent harm. However, if you eat too many of them, there can be consequences. Studies show that ingesting large amounts of AGEs can increase inflammation. Eating too many grilled meats or meats cooked at higher temperatures can result in inflammation, even though grilling is otherwise thought of as a typically healthy method of cooking. Red meat contains more AGEs than grilled chicken, though the compounds are present in both.

Processed meat

Like grilled meats, processed meats tend to have more AGEs than other types. AGEs aren’t the only concern with processed meat — here are some additional things you should know about how they can impact your health.

Foods you’re allergic to

Inflammation is actually an immune response. Histamines trigger inflammation. So when you eat foods that you’re allergic to, inflammation occurs as a result. If you are often exposed to an allergen you respond to, research shows you may experience chronic inflammation, which can in turn cause other health issues. Allergies are often misunderstood, and people will erroneously self-diagnose. If you suspect you may be allergic to a food, talk to your doctor.

https://www.msn.com/en-us/health/nutrition/the-most-inflammatory-foods-you-can-put-in-your-body/ss-AABOs2K?ocid=spartandhp

Photo by Emily Fazio

Sanitize the Remotes, Switches, and Doorknobs

By Marty Munson

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When it comes to cutting back on sugar, there are people and experts who swear by going cold turkey, and others who are sure the only way to make it happen is to cut back a little at a time. Which is better? It depends on your natural style. You generally know if you’re a person who can handle small steps or prefers to just go jump into a different way of eating, and each approach can work to get the extra sugar out, says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging.

We say “extra sugar,” because while sugar is the villain du jour, experts aren’t saying you have to cut out sugar entirely. They’re just recommending that men limit added sugars to about 9 teaspoons (or 150 calories, or 36 grams) a day. (The sugar in fruit doesn’t count as “added sugar.”) Most people eat more than that, which invites a host of health and wellness issues. So it’s smart to cut back. Here’s how to make it happen, according to your style.

If You Want to Cut Out Sugar Cold Turkey

Get sugary foods out of your cabinets.

To oust those foods from your diet, get them out of your home and give them away. “If they’re not there, it’s going to be a lot easier for you,” Ansel says.

Plan to “cheat.”

If you’re an all or nothing person, then while you’re doing very little sugar, go ahead and plan an “all” moment. Knowing you’ll have sugar at some point can help you get through not having it most of the time. If you do decide to have a few sweets a week, Ansel says, “there are a few things you’ve got to do. First of all, plan in advance when you’ll have it. And plan exactly what you’re going to have,” she says. Then—and this is critical—“you have to eat it out of the house someplace. Go where you have to order it so you can’t go back for seconds,” Ansel says.

Plan your non-sugar “sugar rush.”

What are you going to do to give yourself the things that sugar has been doing for you? If sugar gives you an afternoon rush, then you might get a similar rush with tea or coffee. If you eat a pint of ice cream right after work as a habitual way to unwind, then think of what else you can do—and where else you can be—during that time. “Most of us can pinpoint when we’re eating the foods that we wish we weren’t eating,” says Ansel. So think through your day to the places where you reach for sugar the most, and set up some strategies for what else you could be doing instead.

If You Want to Cut Out Sugar Gradually

Look for the low-hanging sugars.

“Take a look at where the sugar in your diet is coming from and see if there are places you can easily cut back on it,” Ansel says. If you’re eating a lot of sweetened yogurt, you could get a minimally sweetened one and add some toppings, like real fruit. “You can still have things that taste sweet but aren’t drowning in sugar,” she says. There may be more opportunities than you think to trim a little. “We’re not just getting sugar from one source, so those little things can add up to a lot.”

Ask yourself, “what’s the very least I can get away with?”

For instance, if you pour syrup on your pancakes, start by measuring how much you usually pour. “Most people are surprised to find out that they’re pouring something like a quarter of a cup of syrup onto their pancakes,” she says. It doesn’t seem like that much when you’re pouring it. Instead of using that much, try spooning a tablespoon over them. If that looks skimpy, then use two tablespoons—“that’s still half as much as you were having before,” Ansel points out.

Beware skimping.

Don’t just cut out sugar. Add something else good where sugar used to be. So when you’re pouring that syrup, you could try having a tablespoon of it and adding a half of a banana on top. You’re still getting sweetness without that sugar dump. Even better, you’re not just cutting syrup; you’re adding flavor. It works the same with other foods, even dessert. Instead of just cutting back how much you eat, pair it with something else. You might have a few squares of dark chocolate with a plate of pineapple or some nuts, Ansel says. Or if your habit was to eat four or five cookies, then try having two with a glass of milk. Don’t just subtract. Substitute.

No Matter How You Tackle It

Everyone needs to do this:

Be aware of what you’re drinking.

“We walk around with something to drink all the time” Ansel says. “And more often than not, those drinks have tremendous amounts of sugar.” Even if you don’t drink soda or juice. Iced teas, sweet coffee drinks—they can have more sugar than a soda. If you have to have your tea sweetened, buy the unsweetened stuff and add your own, smaller serving of sugar to it. Or sprinkle cinnamon over your coffee in place of some of the sweet stuff. Or add a ton of ice to whatever you’re about to drink. “That will slow you down, it dilutes the drink, and you won’t feel deprived” Ansel says.

Do aim to get the sugar out, but don’t stress about it so much along the way (Ansel isn’t the only nutritionist who thinks this). “If there’s a spectrum of healthy eating, most of us are at one end and healthy is at another. Just to get to the middle would be amazing.”

https://www.menshealth.com/nutrition/a27509344/how-to-cut-out-sugar/